Uncategorized

Used the Lunken Trail to do some 3-4 minute efforts. Nothing too crazy, just low to mid 300’s on the power. 

Had limited time so did 10 x 1 min on/off. Average at 475w avg. 

Used the Rouvy San Diego Velodrome course to get in a 10k TT at 323w avg. Used the pacer ste to my PR and was about 19 seconds off. Given yesterdays effort, last night strength training, three hours of drainage trench digging in a local park, I may have been a little off. Threw in

Did one effort on this and used the pacer set to my PR and broke that by about 2 seconds. Good power at 359w avg. 

I used a 23:00 climb to get an effort of the same length at 323w.  

Nothing too crazy on these with power in the upper 320’s to low 330’s. Took about 90 seconds between the three. 

After a light week due to some allergy issues, I hit it hard today with 30seconds on 15 seconds off x 34 plus a 24 second Strava segment on the way home. Average power was 400w, NP of 315 for 24:00. HR hovering in the low 160’s, so a good TT pace. 

Rode 100 last Wednesday (70 degrees!) so on Friday I did 20 miles on the bike trail and used the straight sections to get in some 30sec to 8 minute efforts from 400 to 300w. Stron hour at just under 280.  Today, did 3x4000m TT’s at 331, 336 and 341w, 2 minutes between. Each effort

Rode a 15min warmup and then 45s on/15s off x5, 1 min easy and repeat two more times for three total; power avg 380-385w; one minute easy and then 60s on 30s off x 3, 366w avg

Used a pretty flat Rouvy course for this. Set a PR and had pretty good power at 317 avg. HR was around 90% of max for the second half so room to push more there.